MOSSY CREEK FITNESS
  • ABOUT
    • WHAT IS CROSSFIT
    • MEET THE TEAM
    • CONCERNS OF CROSSFIT
    • ALWAYS FORWARD SCHOLARSHIP INITIATIVE
  • GET STARTED
  • SERVICES
    • PROGRAMS >
      • ALWAYS FORWARD CROSSFIT ACADEMY
      • MCF NUTRITION
      • BENCHMARK PT
      • INBODY WELLNESS ANALYZER
    • PRICING + SCHEDULE
  • Contact
  • DROP-IN
  • MEMBERS
    • MEMBER RESOURCES
    • TEAM PORTAL
  • JOURNAL

THE  JOURNAL

The Everest Climb

4/19/2022

0 Comments

 
Picture
Monday, April 4th looked a little different inside our gym walls. A lot of people walked away from the gym a little bit sorer, hands raw, bruised and battered, and a bit more tired than their usual Mondays. That would only make sense regarding the fact that we rope climbed the height of Mount Everest in one day. On April 4th, we partnered with the local nonprofit, Mossy Creek Health Initiative(MCHI), to host the Everest Climb Fundraiser. All-day we climbed up and down our gym ropes alongside athletes from in and outside our location to work toward the 2,9031-foot altitude of Mount Everest.  
​

In order to reach our goal, we needed to climb our 15ft ropes 1,936 times, and each climb would represent at least a dollar being donated to the MCHI. Our community truly came together during this event to tackle this feat and support the MCHI. We had 70+ people participate by climbing the ropes, donating to climbs, sponsoring athletes to climb, or climbing virtually. By the end of the day, we completed all 1,936 rope climbs and scaled Mount Everest. Together, we helped raise $2,359 dollars for the MCHI.
Picture
We want to give a big shout-out to everyone that came and participated during the Everest Climb! Every rope climbed and dollar donated will be deeply appreciated by our local community and the individuals the MCHI works alongside. The funds raised will go towards these MCHI’s three programs that support our local community: ​​

Always Forward Scholarship: provides an opportunity for low-income individuals to improve their health and well-being through exercise programs, health coaching, and access to a community of people who value health and wellness.
Mossy Creek Market: a new farmer's market coming to Downtown Jefferson City this summer. It is not only an opportunity to shop for local, fresh, and organic products; but, it is also an occasion to connect with neighbors, support your local farmers and craftsmen, and enjoy the vibrant and rich culture our local vendors have to offer. 
Phoenix : a program coming soon to the MCHI that will support those who are recovering from addiction and will help build a sober active community. 
 
Because of your generous donations, the MCHI can continue to build health, connect community, and restore vitality to the local community and those in need. We mean it when we say, “Mossy Creek Fitness is more than a gym”, and it’s boldly exemplified in moments like the Everest Climb. You all came alongside each other and stepped up to be a part of something bigger. You generously gave your time, energy, and financial contributions to help support a great cause and give to those in need. 
 
We can’t thank you enough! 
 
You can learn more about MCHI's work within the community here as well as continue to support these local programs.
0 Comments

The Basics of Sleep

4/19/2022

0 Comments

 

Reclaim Your Right to a Full Night’s Rest​

Have you ever experienced embarrassment in admitting you have been sleeping eight hours or more each night? Too many of us have. Have you ever been victim to the all too common phrase, “you can sleep when you’re dead”? A phrase that epitomizes society’s detrimental view on rest and the damaging stigma that a full night’s sleep equates to laziness. It is this very mindset that is severely affecting our overall well-being, and, ironically, it is literally bringing death knocking at our doors sooner. According to neuroscientist, Dr. Matthew Walker, we are “the only species that will deliberately deprive ourselves of sleep without legitimate gain”(Why We Sleep). Unfortunately in the modern day world, if you are sleeping enough at night your life must be too easy, you are not doing enough, or you are lazy for choosing rest over ‘productivity’, which in reality is often just busyness. As individuals, we have been so hyper focused on being more, doing more, and having more that we have lost sight of one of the most key and vital functions to our survival and quality of life. 
​

The following paragraphs are not meant to shame you for your current sleep state (ahem, it would be hypocritical not to say I also struggle with about every topic addressed), but rather to very plainly and bluntly lay out why sleep is so critical and encourage you just one step forward towards better rest.

Where did we go wrong?

According to the CDC, 1 in 3 U.S. adults gets less than the recommended 7-9 hours of sleep a night. Looking at sleep over the past few decades, it is estimated that people sleep 2 hours less a day than they did 60 years ago. What has changed? The two biggest cultural factors that currently affect sleep are work-related stress and technology. We are allowing our devices and jobs to take the place of one of our most essential and vital functions. While it may not seem that we are ‘choosing’ less sleep, but are rather forced into this lifestyle; the hard truth is that most of us prioritize many things over sleep that ultimately do not compare in value. We are not set up for success by living in a world that rewards busyness and stigmatizes rest. But no matter the case, the decision to shorten sleep still comes with repercussions that we have to face the harsh reality of. ​

Sleepless Consequences

Research has shown that frequently sleeping less than 6 hours per night increases the risk for infection, cancer, brain tissue loss, cardiovascular disease, stroke, and infertility. Sleep loss affects appetite regulation by increasing hunger hormones and decreasing satiation hormones. It is a direct link to obesity. Habitual short sleep for just one week can disrupt blood glucose levels so significantly that you can be classified as a pre-diabetic. Poor sleep triggers chronic inflammation, which contributes to plaque formation and hardening of arteries which can in turn cause heart attack or stroke. Sleep loss can also lead to a 4 fold decrease in empathy levels. It makes sense why it’s one of our foundational factors of health, for it significantly affects our physical, mental, and emotional well-being. 
  • Increases the risk for cancer       
  • Increases chronic inflammation  
  • Increases the risk for brain tissue loss
  • Increases the risk for cardiovascular disease
  • Increases the risk for stroke
  • Increases the risk for ​obesity
  • Increases the risk for infection 
  • ​​Increases the risk for infertility 
  • ​Decreases empathy levels

The Rewards of Rest

While the detrimental effects of sleep loss can be intimidating and daunting, they can also be channeled as a wake up call to change our sleep habits in order to reap the benefits of rest. Consistently maintaining quality sleep yields the reward of living smarter, happier, and longer. It is our innate superpower, if we choose it. Up until recently, we did not understand the numerous benefits sleep brings or how essential it is to living. If we do it right, we spend a third of our lives asleep which sets us up for success to live out the other two thirds of our life. Our bodies are extremely complex and require a set amount of time every 24hrs to perform system maintenance, so we can continue to operate optimally. “Sleep dispenses a multitude of health-ensuring benefits, yours to pick up in repeat prescription every twenty-four hours, should you choose”(Why We Sleep). 

During this system repair at night, memory storage occurs, logical thinking is improved, and creativity boosted. Ultimately, we are better thinkers when we are sleeping more. Sleep also directly impacts our performance during training and physical activity through its repair of broken down muscle tissue and the release of growth hormone; which, helps build muscle mass and regulates fat storage. Sleep also regulates the hormone levels of leptin and ghrelin; which, are integral to appetite and hunger. During sleep deprivation, these hormones are unregulated and basically run rampant. If overeating and cravings are an issue, it is worth looking into your current state of sleep. Overall, quality sleep supports your psychological health, cardiovascular health, mental health, immune system, and metabolic state.

Basic Sleep Tips

Good quality sleep on a regular basis lets your body get the restorative break it needs, and it improves your overall quality of life. When improving rest, some of the most important steps are to be aware of how essential it is and to debunk any social stigmas of being ashamed of choosing sleep. It is challenging when society pulls us in many different ways; however, we have to start making the difficult but critical choice to choose health and rest over busyness, stress, and our devices. 

While shifting our overall approach and view on sleep is the primary goal, there are also very practical and tangible steps we can take to start improving our sleep. Below are very basic ways you can set up an optimal environment for good sleep: 

  • Keep the environment dark and avoid light during sleep. This helps us stay in tune with our natural circadian rhythm. 
  • Keep the room cool. Core body temperature rises and falls with our body’s natural circadian rhythm, so a drop in our core temperature signals to our bodies to prepare for sleep. 
  • Turn off devices at least an hour before sleep. Our devices emit blue light which restrains our natural melatonin production and negatively affects our sleep. 
  • Create a consistent sleep schedule that allows for at least 7 hours of sleep each night. 
  • Build out a nighttime routine that sets you up for a successful night of sleep. This should be individualized and can include things such as reading, writing, yoga/stretching, meditation, etc… a routine that includes avoiding devices and intense productivity before bed.
  • Avoid eating 3 hours before bed. 
  • Cut off caffeine by 2:00pm or if not sooner. 

If you’re expected to be ‘always on’, sleep may feel decadent. But for a healthy and productive life, it is on par with eating well and exercising regularly. Sleep is not a luxury, it is a necessity. To live an intentional and full life within our individual, family, work, and community spaces, we have to start allowing ourselves to rest and reset appropriately every 24 hours. As we strive towards health, fullness, and vitality, it’s time to not only start reclaiming our need to sleep but to also be proud of ourselves when we achieve it. 
Sources: 
Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams. 1st ed., Scribner, 2017.
“CDC - Sleep Home Page - Sleep and Sleep Disorders.” CDC, www.cdc.gov/sleep/index.html. Accessed 20 Apr. 2022.

Kelsey Griffith

RN, BSN, CF-L1 

0 Comments

CrossFit Gear - MCF Top Picks

4/15/2022

0 Comments

 
Do you even do CrossFit if you don't have gear? While I am joking when I say that, there are actually some pretty useful additives out there that will take your CrossFit game to the next level, and be worthwhile investments across the lifespan. These are in no particular order of importance, but listed as they came to my mind ☺️. I'll include links below. Check them out! 
Picture
GRIPS! If you've done anything on the rig, you know it can be tough on your hands! We recommend purchasing some kind of glove/grips! There are A LOT of options out there. Our team primarily uses a company called Victory Grips and particularly their tactical grips. Fingerless, 3-finger , 4-finger is up to you! We've got several different opinions on that one. They also provide our gym with a 10% discount; so, be sure to use that before you checkout! 

Discount Code: MCFMADE
Victory grips
Picture
Men's/Women's Endorphin Pro 2
Picture
NOBULL TRAINER+
 SHOES: There are a wide variety of shoes, and much of this category falls under personal preference. Both of these have become crowd pleasers here at our gym. If you're someone who wants to invest in a shoe that does most everything, go with the Trainer+. If you've got some extra finances, having a shoe particularly for running is a great choice for your feet (and subsequently your ankles, shins, knees, hips, etc.) . You'll want to bring these for WOD's that are primarily running or is a 2-part WOD, and you can change into a CrossFit shoe for the remainder/part B.  When you can, support your feet! They're the only ones you get : ). 
Picture

SWEAT BANDS: If you're doing it right, you get pretty sweaty doing CF at our gym. If you're Lee, you start sweating just walking into the gym : ). Some people enjoy having a towel, but these are simple to pull on and off, catch your sweat and then throw in the wash. Multiple colors to match all your gym outfits!
SWEAT BANDS
Picture
RPM ROPE
JUMP ROPE: Doubles get better with the RPM rope. While the ropes we've got here at the gym will do the trick, their spin isn't optimal. Also, you've probably whipped yourself enough times to know that rope length matters. These are adjustable to your exact height and preference, as well as, can be purchased with your particular goals in mind. A gift for yourself getting doubles can be purchasing your own rope :). 
Picture
2Pood Weightlifting Belt
BELT: We recommend using belts to support your back, not as a replacement for essential core strengthening exercises.  Your core strength should progress relative to the weight you're lifting, and a belt adds reassurance you've got the added support you desire to keep your back healthy! We like 2Pood and Rogue belts! If you didn't know it, we've got Rogue belts at the gym for athlete use. Using these will aid you in deciding if you need one of your own and navigating correct sizing!
Picture
BEAR KOMPLEX KNEE SLEEVES
KNEE SLEEVES: ​Knee sleeves are great for anyone who has joint pain from the various life things like playing sports, walking on concrete flooring for long hours, age, wear and tear from living an active lifestyle, injury, or illness. They provide support during lifts aiding appropriate joint movement while lifting. Also, fun fact - we use them during rope climbs to avoid rope burn on the ole' shins. So, even if you don't need them yet for lifitn you may buy a pair to share with a friend!

Lesley Price

lesley@mossycreekfitness.com

0 Comments

Always Forward Podcast >> Key 3 Tips on Time and How To Spend It

4/1/2022

0 Comments

 
Phil & Jamison talk through the necessity of spending time wisely and provide their key 3 tips on how to do so. 
0 Comments

The CrossFit Open, suffering, and celebrating you.

3/17/2022

0 Comments

 

The 2022 CrossFit Open has come to a close and it's time to give you guys a shoutout. 

For 3 Friday nights you all came together to suffer, support, and celebrate. When we talk about suffering together it does admittedly sound a bit weird. Yet, it's the common ground we stand on when we come together for a CrossFit class. The CrossFit methodology, and certainly the CrossFit Open specifically, doesn't reward you based on your past accomplishments and capabilities. It isn't more kind based on anything connected to your personality. It especially is indifferent your socio-economic status or what you've earned outside of the gym. The ground is level in the CrossFit gym and it's an incredible thing to witness. So while suffering may sound weird, it's also kind of the point. Suffering, struggle, and pain are all part of the price you pay for growth. I was recently in a conversation with a friend who was making fun of the idea of doing "hard things", he was discrediting the concept that we should welcome suffering. Of course a life full of comfort is more attractive, so I could understand where he was coming from. However, comfort is synonymous with complacency. And you, my friends are not those kinds of people. The reason I point this specific concept out right now is because it took courage to accept the challenge and discomfort that came with participating in the CrossFit Open. 

So I just wanted to take a second to encourage you and celebrate you for completing the CrossFit Open, for doing hard things, for choosing discomfort, and for showing up for one another. No matter the results, we celebrate your effort. We are excited to keep showing up to classes day-after-day with you guys and then, once a year, we'll come together to throw-down under the Friday Night Lights and experience some of that "Open magic" that had you all doing things you didn't think were possible. 

Remember, you are doing things now you only wished you could do before...think about how that process can translate to all the other beliefs you have holding you back.  Imagine the future.
​

Here are a few specific shout-outs! Sorry for any of those that we may have missed. If you've got a cool shout-out or story from The Open please share it with us. 

Tanya Strickland - Strung together 5 double-unders for the first time!
Audrey Johnson and Tanzi Farrow - First chest to bar pull ups! 
Lexi Cottingham and Aggie Cornett - First pull up!
Fred Myers, Evan McNair, Caryn Downing, Danielle Scheel, LeAnne Briggs - First CrossFit Open 
Doug Dibb - Crushed wall walks this year having struggled with them heavily in last year's CrossFit Open. Finished top 30 in his division! 
Connor Price - First Bar Muscle Up!


Always Forward, 
​Jp & the team. 
​
0 Comments

MCF Newsletter 22.3

3/16/2022

0 Comments

 

March MCF Newsletter 22.3 - Are you afraid of the inBody?

Download the March Issue of our newsletter below! Read some great insights and stories about our InBody machine and get signed up for your scan! 

​Schedule an appointment HERE 
mcf_newsletter_22.3.pdf
File Size: 6058 kb
File Type: pdf
Download File

0 Comments

Always Forward Podcast >> What is Traction?

3/11/2022

0 Comments

 
Phil & Jamison talk about the traction method and a few simple practices for making progress. 
0 Comments

Always Forward Podcast Episode >> Why You Should Do The CrossFit Open

2/18/2022

0 Comments

 
​Phil & Jamison are back to discuss The CrossFit Open - some details, stories, and why it is a good idea for everyone. 
Register for The CrossFit Open at www.games.crossfit.com
0 Comments

MCF Newsletter 22.2

2/18/2022

0 Comments

 

We're so excited to publish our first every MCF Newsletter.
Check out issue 22.2 (February 2022) below. 

A monthly educational tool and resource. Download the file below. 
MCF Newsletter 22.2
File Size: 6997 kb
File Type: pdf
Download File

0 Comments

Fx / Px / Cx - The MCF Training Tracks

2/7/2022

0 Comments

 

TAILOR YOUR TRAINING 

CrossFit attracts a wide variety of people with all different kinds of goals. This range can span from those who want to compete in the sport of CrossFit to members who solely want to focus on general health and moving well. As a gym, we created three different tracks within our programming in order to meet the goals of all our members. Everyone still completes the same workout each day; however, the workout is tailored slightly differently based on each specific track. The tracks and their goals are outlined below:

F I T N E S S   T R A C K  (FX) 
Your goal is general health. You want to move well for a long time, 
to look good naked, and to have more energy in every aspect of life. 

P E R F O R M A N C E   T R A C K  (PX) 
Your goal is to perform better in athletic environments. You want to be
 stronger than your average bear and to learn new and challenging skills. 

C O M P E T I T I V E   T R A C K  (CX) 
Your goal is to improve in the sport of fitness. You want to prepare to
 compete locally and worldwide, to put your capabilities to the test,
and to become really comfortable with being really uncomfortable.


We want you to be intentional about your time in our Box, that you understand why you are here and what you are trying to accomplish. Once you set your goals, our coaches make sure you are training specifically to meet them by directing you to a track that aligns with these goals. 

A critical component to our tracks is that they are goal-based tracks not ability-based. You might determine your goals, choose a track, and then look at the workout and think you’ve made a terrible mistake because you could never do those movements or that weight. That’s normal. It’s also how we would prefer it, for growth occurs when we are challenged and change happens when we are uncomfortable. This does mean that it may be a while before you are able to perform the workouts as “prescribed” for your track, and you may spend a substantial amount of time modifying workouts and movements. We are not  concerned with this, nor are we concerned with you doing the same thing as everyone else in the class. We are concerned with  helping you reach your specific goals. In order to do so, your training needs to be challenging and it needs to be tailored to you.  

So, we encourage you to choose a track based on your goals and not your abilities. We also want you to choose a track for the long-term and avoid hopping back and forth between tracks every other workout. Significant progress is made through consistent effort. If you cannot do your “prescribed” track workout for the day, modify movements and weights to your individual needs. If you want to make the switch to a different track down the road, talk with a coach about your new goals, and we will set you on the right course. 

These tracks are meant to help you and challenge you. Regardless if that challenge is getting off the couch and moving for an hour or training for your next competition, each goal, challenge, and fitness journey is important and valuable.  But more than we value these goals or results, we value your commitment to them and your commitment to improve. So choose a track and let’s get started working towards your goals.  
0 Comments
<<Previous
Forward>>

    Categories

    All
    Connect
    Eat
    Sleep
    Think
    Train

    Archives

    December 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022

    RSS Feed

MOSSY CREEK FITNESS

ABOUT

CURRENT MEMBERS

NEW MEMBERS

CONTACT US

318 W. OLD AJ HWY
JEFFERSON CITY, TN, 37760
UNITED STATES

​865-262-9558
​
OUR TEAM
SCHEDULE
WHAT IS CROSSFIT
CONTACT FORM
MEMBER PORTAL
PRICING
GET STARTED
CONCERNS OF CROSSFIT
WAIVER
Picture

© 2021 ​Mossy Creek Fitness.  All Rights Reserved.
  • ABOUT
    • WHAT IS CROSSFIT
    • MEET THE TEAM
    • CONCERNS OF CROSSFIT
    • ALWAYS FORWARD SCHOLARSHIP INITIATIVE
  • GET STARTED
  • SERVICES
    • PROGRAMS >
      • ALWAYS FORWARD CROSSFIT ACADEMY
      • MCF NUTRITION
      • BENCHMARK PT
      • INBODY WELLNESS ANALYZER
    • PRICING + SCHEDULE
  • Contact
  • DROP-IN
  • MEMBERS
    • MEMBER RESOURCES
    • TEAM PORTAL
  • JOURNAL